Strength, Independence, and Healthy Ageing

As we age, our muscles, bones and joints naturally weaken — but that doesn’t mean decline is inevitable. Strength exercise for over 65s is one of the most effective ways to stay healthy, mobile, and independent for longer. At Richard Higgs Physiotherapy in Heald Green, South Manchester, we help older adults safely rebuild strength, improve balance and reduce pain through tailored physiotherapy and rehabilitation programmes.

The Importance of Strength Training After 65

From the age of 50 onwards, most adults lose 1–2% of muscle mass every year. This process, known as sarcopenia, leads to reduced strength, slower metabolism, and an increased risk of falls and injury.

Research shows that regular strength exercise can reverse muscle loss, boost bone density and dramatically improve independence in people aged 65 and over.

Key age-related challenges that strength exercise helps address include:

✅ Muscle loss (sarcopenia) — strength training reverses decline and restores functional strength.

✅ Bone density loss & osteoporosis — resistance training strengthens bones and reduces fracture risk.

✅ Reduced balance & coordination — balance-specific exercises lower fall risk by up to 30%.

✅ Joint stiffness & arthritis — gentle loading improves joint stability and flexibility.

✅ Decreased confidence & independence — feeling stronger restores confidence in daily movement.

The Top Benefits of Strength Exercise for Over 65s

1. Maintain Independence

Strength training improves everyday function — from climbing stairs and lifting shopping to getting in and out of a chair. Stronger muscles mean greater independence and confidence.

2. Prevent Falls and Injuries

Falls are one of the biggest health risks for older adults. Strength and balance exercises improve stability, coordination and reaction times, reducing fall risk significantly.

3. Support Bone and Joint Health

Resistance training strengthens both muscles and bones. It helps manage conditions like osteoporosis, osteoarthritis and chronic joint pain, often reducing symptoms and improving quality of life.

4. Boost Metabolism and Heart Health

Strength exercise increases metabolism, supports healthy weight management and improves circulation — essential for cardiovascular health and diabetes prevention in older adults.

5. Improve Mental Wellbeing and Confidence

Regular exercise boosts mood, reduces anxiety and depression, and promotes a positive mindset. Many clients report feeling “years younger” after just a few weeks of guided strength training.

How Much Exercise Should Over 65s Do?

According to NHS guidelines, adults aged 65 and over should:

• Aim for at least 150 minutes of moderate exercise per week, such as brisk walking or cycling.
• Include strength exercises at least twice per week, targeting legs, hips, back, abdomen, chest, shoulders and arms.
• Add balance and flexibility training to reduce fall risk.

The good news? Even small, consistent improvements make a big difference — it’s never too late to start.

Safe, Supervised Strength Exercise for Older Adults

At Richard Higgs Physiotherapy, we specialise in helping older adults regain strength safely. Every programme begins with a comprehensive assessment of your mobility, balance, pain and general health.
We then create a tailored physiotherapy plan that may include:

• Gentle resistance band or dumbbell training
• Sit-to-stand and stair exercises to replicate daily movement
• Balance and core stability exercises
• Joint mobilisation and flexibility work
• Rehab-based strength sessions following surgery or injury
• Optional home visit physiotherapy for those less mobile

All sessions are supervised by an experienced physiotherapist to ensure safety, confidence and gradual progression.

Why Choose Richard Higgs Physiotherapy in Heald Green?

🏥 Specialists in older adult rehabilitation and mobility

🧠 Evidence-based physiotherapy and exercise prescription

🤝 Friendly, supportive environment — never rushed or intimidating

🚗 Easily accessible from Heald Green, Cheadle, Gatley, Handforth and Wilmslow

💪 Focused on long-term strength, not quick fixes

We believe that strength is the foundation of health — at any age.

Frequently Asked Questions (SEO-rich content)

Is strength training safe for over 65s?
Yes. When supervised by a physiotherapist, strength exercise is extremely safe and one of the most effective ways to maintain health and mobility.

Do I need gym equipment to get stronger?
Not at all. Many of our clients use only body weight, resistance bands, or light household objects at home.

Can I still do strength exercise if I have arthritis or osteoporosis?
Yes. In fact, strengthening the muscles and bones around affected joints can help reduce pain and improve movement — we tailor all exercises to your comfort and medical background.

How soon will I notice benefits?
Most clients feel improvements in strength, balance and energy within 4–6 weeks of consistent training.